(Author) Easy read and his method sounds sound. He has one particular method, one by which you cross one leg over the other (while sitting on your bed or chair) and pull all your toes towards your shin. Supposed to do this 10 times and hold for 10 seconds with each foot. Before getting out of bed is the most important and then two other times during the day. If sitting down for awhile, you should do the stretch again. He covers the controlled test groups in a way that it gives you confidence that the stretches you are doing will work. 5 months seems to be the "average" recovery time for PF. Still going to do a 5K tonight and see how things go.

Did speed work today, off the blocks and my best time for 25 yards was 14.9. I'm just happy that my goggles don't come off anymore! 15 rounds wasn't quite as bad as I thought it would be. We have a race in Chapel Hill next weekend and I plan on doing the 500 free, 100 free, and 50 free. Should be fun.

Tuesday - November 10

Monday - November 9

Okay swim today. Coach was focusing on the "speed" swimmers since we have a meet coming up in Chapel Hill on the 21st. I'm going, but just doing the 500 Free and a a 100 Free and 50 Free. Three of us are into triathlons and he's not paying too much attention to us. Might have to give him a "nudge" on Wednesday. We're paying customers too.

The good news, for me, is my running. I ran over the weekend (just a 5K) and today my left heel is fine. I'll check with the BT coach, but I'll probably continue to do the 5K's for a while and slowly pick up the pace.